Everyday Office Ergonomics

Posted on October 30th, 2009

Nearly anyone who has used a computer has experienced discomfort in the neck at some point. The most common cause is overuse of the neck musculature to hold the head up, instead of letting the spine do the job. This occurs when the worker juts the head forward while viewing the screen. People are rarely conscious they are doing this. When a screen is too far away for the eyes to see properly our heads move closer to the screen to fix the problem. Unfortunately, this creates other problems such as neck strain.

Adjusting the Monitor

In general the screen should be about an arm’s length away; it can be moved within a six-inch range, either way, depending on the worker’s vision. Monitors should always be placed where the user can look straight at them. Constantly looking off to one side to view the screen creates static load in the neck musculature, as well as muscle imbalances that can add up to significant injury. Adjustable monitor arms allow the screen to be placed in front of the worker and then slid out of the way for other tasks.

For users without glasses or for those who use single-vision lenses, the top of the glass screen should be at eye height. This position will let the eyes gaze down on the screen at the preferred angle. Workers who have bifocals will often tilt the head up to view the screen through the lower part of the lenses. The best solution is to discuss single-vision computer glasses with an optometrist. Otherwise, workers should lower the screen a few inches, so they can view the monitor with the head in a straight forward position, without the chin pointing up or down.

Positioning the Chair

A properly adjusted office chair is the most important tool that allows an office worker to work efficiently and safely. If there is insufficient lumbar support, patients can compensate with a back support, rolled towel or small pillow. If the seat is too deep—keeping the workers from being supported—they can use a back support or full-length pillow to take up the extra room.

In addition, educate your patients about how to adjust their chairs:

*Lower the chair until feet are well supported on the ground. If they are not firmly planted, use a footrest to provide support.
*Adjust the seat depth so there is one-to-three-fingers’ space between the front of the chair and the back of the knee.

*Adjust the armrests so they are one inch below the forearms. If the patient has any neck issues, bring the armrests up to provide support, without reaching down or up to use them.

Choosing a Keyboard

Design
Most keyboards have a standard design copied from typewriters with a number pad thrown on the right side for increased efficiency. Users typically plop down in front of the computer and center themselves between the side of the keyboard on the left and the mouse on the right. Now the right arm is externally rotated and reaching to use the mouse and then reaching across the mid-line of the body to type, so it is never in a good position.

The best solutions are to move the mouse to the left or use a keyboard that has the number pad on the left side. Workers can then center themselves by lining the bellybutton up with the “B” key.

Angle
Due to the variability of people’s shoulder widths and forearm lengths, many workers cannot use a standard keyboard without sustained ulnar deviation at the wrists. This causes static use and overload of the forearm muscles. A keyboard that allows angle and pitch adjustments is the solution to this problem.

Reach
Reaching to use a keyboard that is too high forces the upper traps to fire continuously, creating tension, fatigue and pain. A keyboard tray is the most helpful of the ergonomic tools, as it can fix problems ranging from excessive reach for the keyboard and mouse to improper wrist angles when typing. Since the proper writing height is several inches higher than the proper typing height, the tray will allow both functions to be performed safely.

Rest Breaks and Task Rotation

To work properly over time, muscles need a break to rid themselves of lactic acid and waste products while delivering oxygen to the tissues to prevent overuse and damage.

Teach patients to take a 15-second micro-break each hour. This is an easy solution for employers to accept, which helps gain compliance. During the micro-breaks, the office workers should shake their arms out or do simple stretches you can provide for them. Computer users should also frequently look away from their screen to focus on something about 20 feet away. This allows a break for the eye muscles. If they can’t seem to remember to take breaks, an egg timer can serve as a reminder. A software program such as RSI Guard can also help workers tailor breaks to the amount of work.

People are always concerned about how it will look if they seem to be taking too many breaks or are unproductive. By spreading tasks, like going to the fax and copier, returning phone calls and meeting with co-workers throughout the day, they can still be productive while giving their body a break from the computer.

Starting with these simple adjustments, your patients who work in an office should feel happier and healthier at their jobs in no time.

This article was in the magazine:
ACAnews: The Official Publication of the American Chiropractic Association
October 2009 edition pp 28-29 by Chris Sorrells

Tags: Back Injury, Chronic Pain, Ergonomics, Neck Pain, Treatment
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Migraines and Headaches

Posted on July 30th, 2009

Sometimes Drugs Don’t Help MIGRAINES and sometime they just cover up symptoms.

HEADACHES are a very common complaint in my office. A lot of people think that headaches are a part of normal life! Unfortunately, Headaches are a sign that something’s not OK. Some of the common causes of headaches are: alcohol, stress, toxic fumes, food preservatives and even certain foods. Like coughing, some headaches are related to an underlying problem.

Headaches, on many occasions and many times overlooked, can be caused by the malfunction of spinal bones in the neck and upper back.
Loss of normal vertebral bone position or motion can make nerves sensitive, and cause interference to blood vessels to the head and causing problems.
When spinal nerves and related tissues are stretched or irritated, they can produce throbbing headaches. Ibuprofen and other pain medications may cover up these warning signs, but do not correct the underlying structural cause.

Many people experience correction and relief through chiropractic care. Specific chiropractic adjustments can help correct mechanical restrictions in the cervical spine that may be related to headache symptoms.

Some estimates suggest 25% of the population has a headache right now!A comprehensive U.S. study reported that 10 million Americans suffer from moderate to severe disability from various forms of headaches.

If a thorough examination reveals reduced range of motion, loss of normal spinal curves, or mechanical restrictions, neurological deficits, chiropractic care should be considered. After a complete explanation, you’ll receive a care program designed for your unique spinal problem. Specific chiropractic adjustments, physiotherapy, oxygen therapy, as well as, other therapies can help correct spinal joint dysfunction created by the various chemical, emotional and physical stresses in our lives. We have an 85% success rate with Headaches. Some of our patients find that the correction of their condition takes longer because their spinal problem has existed undetected for many years. Every patient responds differently.

Benefit from the drug-free results thousands have enjoyed by consulting our office.
Call and talk to Dr. Mike 909-648-3551
Get started today!

Tags: Anti Inflammatories, Chronic Pain, Fibromyalgia, Headaches, Neck Pain, Oxygen Therapy, Sports Injury, Standard Process, Treatment, Vitamins, Whole Food Supplements
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Fibromyalgia

Posted on July 30th, 2009

“It just hurts all over…”

Fibromyalgia is a chronic disorder characterized by widespread musculoskeletal pain, fatigue and multiple tender points. These “tender points” refer to sensitivity that occurs in precise localized areas, particularly in the neck, spine, shoulders and hips. People with this syndrome may also experience sleep disturbances, morning stiffness, irritable bowel syndrome, anxiety and other symptoms.

Tender/trigger points are specific sites on the body that cause pain when pressed.

The pain may spread when a tender point is pressed and trigger pain in a larger area.

According to the American College of Rheumatology, fibromyalgia affects 3 to 6 million Americans. It primarily occurs in women of childbearing age, though men, children, and the elderly may also be affected.

Currently, the exact cause of fibromyalgia is unknown and because many of the symptoms mimic those of other diseases, it is very difficult to diagnose.

The current criteria for a fibromyalgia diagnosis includes:

• Widespread joint and muscle pain that has been present for at least three months.

• Pain at 11 or more of the 18 specific tender/trigger points when the areas are pressed.

Other symptoms that are less common but can occur are constipation or diarrhea, headache, difficulty concentrating, tingling sensation in the hands and severe or excessive fatigue.

Though the cause and cure for fibromyalgia is not yet known, studies suggest that chiropractic care can help provide relief.

A recent study in the Journal of Manipulative and Physiological Therapeutics stated that more than 60% of the participants who underwent thirty chiropractic treatments showed significant reductions in pain intensity and improvement in their overall fatigue and quality of sleep.

Your chiropractor will take a comprehensive approach in evaluating and designing a specific care plan for those who suffer from fibromyalgia. Nutrition, exercise and regular chiropractic adjustments have all shown to play a role in reducing pain and other symptoms, while improving whole body health.

Schedule an appointment today to discuss fibromyalgia care options with Dr. Mike Trudeau at 909-648-3551.

Options for relief.

A study published in the British Medical Journal reports that patients who participated in aerobic exercises twice per week for one hour over a 12 week period, were twice as likely to report feeling “much better” or “very much better” than those who did not participate.

THE CHIROPRACTIC LIFESTYLE
Chiropractors are experts in the care of the bones, nerves, muscles and connective tissues that make up about 60% of your body. All of the joints in your body are part of this musculo-skeletal system and its optimal function is necessary for overall good health. Ask your Doctor of chiropractic for more information about a care program that may include specific spinal adjustments, exercise recommendations, nutritional advice or other conservative methods of care based on your health history, age, current condition and lifestyle.

Call Dr. Mike Trudeau at 909-648-3551.
Advanced Injury Center-a Wellness Clinic
4695 Hallmark Parkway
San Bernardino, CA 92407

Tags: Anti Inflammatories, Back Injury, Chronic Pain, Fibromyalgia, Foot Pain, Headaches, Invisible Illnesses, Leg problems, Neck Pain, Nutrition, Oxygen Therapy, Reflexology, Standard Process, Treatment, Vitamins, Whole Food Supplements
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Anti-inflammatory Diet Tips

Posted on July 30th, 2009

Can the Foods You Eat Make a Difference in Chronic Pain?
You may be familiar with the anti-inflammatory medications, but have you heart of anti-inflammatory foods? The foods you eat really do have an affect on how you feel.

What is Inflammation?
Inflammation is defined as a localized reaction of tissue to irritation, injury, or infection.
Symptoms of inflammation include pain, swelling, red coloration to the area, and sometimes loss of movement or function. We commonly think of inflammation as the painful component of arthritis. Inflammation is also a component of chronic diseases such as heart disease and strokes.

Medical Anti-Inflammatory Treatments
Common medical anti-inflammatory treatments include rest, light exercise, weight maintenance, stretching, and medications designed to reduce the inflammation and control the pain.

These medications include Non Steroidal Anti-Inflammatory Drugs (NSAIDs), steroid medications, and perhaps ultimately joint replacement surgery.

Avoid Pro-Inflammatory Foods
Pro-inflammatory foods will increase inflammation, increase your pain from the inflammation and may also raise your risk for chronic disease. Loading up on junk foods, high-fat meats, sugar and fast foods will increase inflammation in your body.

This is partially due to the unhealthy fats used in preparing and processing these foods, especially trans fats and saturated fats. Processed meats such as lunch meats, hot dogs and sausages contain chemicals such as nitrites that are associated with increased inflammation and chronic disease.

Saturated fats are also found in meats, dairy products and eggs. While all of these foods are important source of minerals and vitamins, you don’t need the extra saturated fat. These foods also contain fatty acids called arachidonic acid.

While some arachidonic acid is essential for your health, too much arachidonic acid in the diet may make your inflammation worse.

Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.

Diets high in sugar have also been associated with inflammation, obesity and chronic disease such as diabetes. Eliminate high sugar foods such as sodas, soft drinks, pastries, presweetened cereals and candy.

Another possible source of irritation comes from the nightshade family of plants.

What Are Nightshades?
Tomatoes, white potatoes, red and green bell peppers, the “hot” peppers such as chili and paprika, as well as eggplant belong to the Nightshade Family, a botanical genus called Solanaceae species.
This species also includes tobacco, poisonous belladonna, and the toxic plants herbane, mandrake, and jimson weeds.

Whole fruits and vegetables are important to eat for their vitamins, minerals, and natural antioxidants, however some vegetables like potatoes, tomatoes, and eggplant may actually make pain from inflammation worse.

These vegetables are part of the nightshade family of plants and contain a chemical alkaloid called solanine. Solanine can trigger pain in some people.

Choose Anti-Inflammatory Foods
Adding foods that reduce inflammation will improve how you feel and help to decrease your risk for chronic diseases. Here are some suggestions.

Fats and Oils
The right types of fats in your diet will impact pain and inflammation in a positive way. Omega-3 essential fatty acids are very powerful anti-inflammatory agents.

They are found in cold water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds.

Adding omega-3 fatty acid supplements from Nordic Naturals fish oil may also help reduce inflammation, pain and promote healing.

Healthy oils include Coconut, Macadamia oil, rice bran oil, grape seed oil, walnut oil and Olive oil.

It is very important to avoid any saturated fats and oils such as: hydrogenated oils or partially hydrogenated oils. These oils will increase inflammation in the body and can contribute to several different health disorders,

Protein
Your body needs protein to build healthy body tissues. Good protein sources include lean poultry, fish and seafood, nuts, legumes and seeds.

Red meats may trigger inflammation, so cut back on fatty red meats. When you do eat red meat, choose lean cuts of bison, venison and other game meats, or the lowest-fat cuts of beef, preferably grass-fed beef.

Carbohydrates and Fiber
Most of your carbohydrates should come from vegetables and fruits. These are excellent sources of fiber, and a high fiber diet will reduce your inflammation.

Choose green leafy vegetables, green and brightly colored vegetables and lots of fresh whole fruits.
You should eat at least five and preferably more servings of fruits and vegetables each day.

Green vegetables and whole fruits are also important as sources of dietary fiber.

Berries are also a great food choice, especially blueberries and strawberries which are packed with anti-inflammatory phytochemical’s and anti-oxidants.

The pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which is found in apple and red onion skins and has strong anti-inflammatory properties.

Ask Dr. Trudeau about New Greens or Greens First products. These 2 products contain several fruits, vegetables and additional compounds that can reduce inflammation, promote good health and reduce the acidity in the body which also contributes to inflammation in the body.

Healthy Beverages
Your body needs water day. The simplest and best form of water is distilled water (make sure you are also taking a good multi mineral supplement) or purified drinking water. The best water in Washington county can be purchased at Water 2 Go.

“Food Allergies and/or Food Sensitivities
Some people believe that allergy-like reactions to foods may increase inflammation and pain. These type of “food allergies” may make pain and inflammation worse. The underlying problem may be due to faulty digestion or excessive consumption of any particular food. Most any food that is consumed more than four days a week can be suspected as a possible allergen, but some of the more common allergic foods are milk and dairy, wheat, corn, eggs, beef, yeast and soy.

Even healthy foods can cause problems if you are sensitive to them. There are certain types of tests that can be performed, or elimination diets that can be undertaken to determine the problem foods.

Anti-inflammatory Diet Tips
Over all, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods.

Here are some tips:

 Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of almond or rice milk.

 Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.

 Eat more fish and less fatty red meat.

 Stay away from deep fried foods and bake or stir fry your meals instead.

 Choose green, orange, and yellow vegetables for your side dishes.

 Drink plenty of water, fresh 100 percent fruit and vegetable juices, herbal teas and green tea.

Advanced Injury Center / Dr. Mike Trudeau
4695 Hallmark Pkwy
San Bernardino, Ca 92407
909-648-3551
advancedinjurycenter.com

Tags: Anti Inflammatories, Back Injury, Chronic Pain, Fibromyalgia, Foot Pain, Headaches, Invisible Illnesses, Leg problems, Neck Pain, Nutrition, Oxygen Therapy, Sports Injury, Standard Process, Treatment, Vitamins, Whole Food Supplements
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Have Leg Cramps…This Really Works

Posted on October 30th, 2008

My close friend died last month; that night I had major leg cramps that lasted 24 hours. The next day I just happened to have an appt with Dr. Mike for my neck. He said that when someone is under a lot of stress, their body will use up all the calcium in their body (and I think he said there are three different kinds of calcium. I had no clue).
He suggested I take Calcium Lactate (Standard Process Inc.) to help. I hesitantly bought a bottle from his office and started taking the calcium lactate. I noticed an improvement right away. I do have to continue taking the supplements, but it is worth it because it takes the leg cramps away.
I also started taking those supplements for other cramps; such as, cramps in foot and neck.
Thanks Dr. Mike

Tags: Chronic Pain, Fibromyalgia, Leg problems, Neck Pain, Tanya's Blog, Treatment, Whole Food Supplements
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Improvements already

Posted on September 27th, 2008

I have been in Chiropractic treatment with Dr. Mike for less than a month and I am already seeing results. If only I had known about him many years ago.
In the past thirteen years, I have been in Chronic Pain due to a head injury.
Yes, a lovely 20 lb box fell on my head. It has caused anywhere from back pain, neck pain, muscle spasms, fibromyalgia, TMJ jaw disorder, ongoing chronic pain etc… I guess you can say that every part of my body hurts; oh wait, my big toe doesn’t hurt, so I’m good.
For many years, my second home has been doctors offices or medical clinics. I have seen more doctors and specialists than I care to admit.
I have been through every kind of treatment out there: from trigger point injections, ultrasounds, TMJ realignment with braces and mouth splints, have had cortisone shots, wellness shots, physical therapy many times, jaw procedures, medications, and Electric stimulation (which I call the Electric shock treatment). I have had some kind of trigger point injections in my head. There is nothing like having injections in the head. It feels like I can hear my skull crushing as the needle invades my head. Last year, I even tried the acupuncture. It did not work for me; it caused more muscle spasms that shot throughout my body and lasted for three days. So yes, I have had every kind of treatment out there without surgery.

Everything I have tried, did not work or was temporary. One of my doctors is going to schedule me for another arthrocentesis (jaw procedure) but I am going to have to decline. Dr. Mike has been working on my jaw for a few weeks and I already see improvements. So bye bye other doctors. I also am seeing improvements on my neck and back. I have even noticed that I am able to move my neck easier and it feels so much better. After every adjustment, I feel so much free-er (if that’s a word.)

I also appreciate the hospitality of Dr. Mike and his staff. Okay I am done for now. Maybe more to come later.

Tags: Chronic Pain, Headaches, Neck Pain, Sports Injury, Tanya's Blog, Treatment
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